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AMac
Age --- , BW 220
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Tuesday 12, Jun 2018
-- Bodyweight: 220
warmup:
band pull-aparts
dynamic WU
90/90
groiners
cossacks
band calf stretch
calf roll
T-spine mobility

VOLUME REPS SETS BEST EFF BEST INT
8850 30 3 413.35 413.35
1 ~366.75 295 x 10 x 3 EFF 89% INT 71%


DELETE RENAME Records (PRs) # Incline Bench Press
VOLUME REPS SETS BEST EFF BEST INT
6120 24 3 337 335
1 ~300.75 255 x 8 x 3 EFF 89% INT 76%


Yates Rows straight to DB Bench Press
3 Sets: 5 rows (275) + 70x24

DB Hammer Curls & Front Deltoid raises
10+10 (20s for 6 sets)

Hercules Hold, 2 sets: 20x36sec and 15x34sec
Posts on June 12th